Macklin Chaffee » 9 mileshttp://macklinchaffee.com
I run fast and I like pretty websitesMon, 24 Feb 2014 18:25:01 +0000en-UShourly1http://wordpress.org/?v=4.1.1Fartlek – Norwegian for Speedplayhttp://macklinchaffee.com/fartlek-norwegian-for-speedplay/
http://macklinchaffee.com/fartlek-norwegian-for-speedplay/#commentsFri, 07 Sep 2012 19:36:34 +0000http://macklinchaffee.com/?p=1404Up at 7am for a track session today. Last night was my first night in the new place and despite not having any bedsheets, I slept like a baby. Still didn’t stop me from grabbing some java at Cafe Sole on the way to the track though.

Started off on a 1.5 mile warmup before meeting Jay at 8am for our second session together. Training started with a lunge matrix and some custom skipping routines. Once we were good and ready for the fartlek, I laced up the flats and set out to find my pace for the 150s.

The workout was 2x5x800 where the first 150m was at 3k goal pace and the the next 650m was “steady”. However, this was preceded by 3×150 with 250 jog in between.

First set went fairly well. Tired, for sure, but hit low 23 avg for the 150s, so that would be 61-62 pace. Completed the set averaging 5:19s.

Took 800m jog. Slooowww.

Then hit it again. Same thing. 23.5,23.4,23.3,23.2,23.3 for the 150s and maintained a decent recovery clip in between. Averaged 5:30s or maybe a little more. Regardless though, really felt nice to be getting that much volume in without getting bored.

Weird not to do a jog cooldown, but there was plenty of mobility in the exercises post-workout.

Now to catch up on work and furnish my place…

]]>http://macklinchaffee.com/fartlek-norwegian-for-speedplay/feed/0Flat Doublehttp://macklinchaffee.com/flat-double/
http://macklinchaffee.com/flat-double/#commentsTue, 14 Aug 2012 16:07:07 +0000http://macklinchaffee.com/?p=1351Still taking precautions for my ankle, which I’d like to clarify feels like I pinch something if I’m plantar-flexed (running uphill) and don’t support my ankle by turning on all the surrounding muscles.

Got out this morning with Minen though for a good jaunt.

5 miles. 30min.

Then came back for an all-around evening session.

1.5 miles to track
Drills, leg swings
800 at 2:17
4x 30-30-30s
2x 100 all out (12.05, 12.11)
Core
1.5 miles home

Definitely one of the better sessions I’ve done and while there wasn’t that much mileage involved, I felt like my aerobic system was engaged for almost 90 minutes.

]]>http://macklinchaffee.com/flat-double/feed/0The Great Mesa Relayhttp://macklinchaffee.com/the-great-mesa-relay/
http://macklinchaffee.com/the-great-mesa-relay/#commentsSun, 22 Jul 2012 16:23:52 +0000http://macklinchaffee.com/?p=1269Today’s mission is brought to you by Bret Scofield and Sam Blackshear. The two of them collaborated and produced a race of twisted, masochistic nature. 6.9 miles over very technical ground, the first half of which is straight up, and the second of which is right back down. Sharp rocks. Gnarled roots. 20% gradients. Both natural and man-made staircases that extend and switchback until you can barely maintain a cadence. And then switch back once more for good measure.

We all thought it would be good fun. But the only fun I got out of it was in the numbers that represented my effort — 46:12, a new trail record. And that is some good fun

The idea was to have teams of two, the first leg runs south, the second runs north. I was paired up with Bret and expected her to run somewhere between 60 and 70min (we had no basis of a good run except for the mysterious previous record of 47:??). I started my warmup around 45min into the race and immediately turned the corner to see Cullen racing down to tag off with Blackshear. Holy crap, 47:50! The Williams guys were right behind him around 50min. However, most of them were on their Sunday run and had elected to run both legs for the mileage (which is nuts).

I jogged around and did some stretches and got the imaginary stick from Bret right at the 60min mark. And off I went.

At this point I was doing some quick calculations. I was 9min behind the long runners, which meant I had to make up over a minute per mile. I figured if I could run record pace I’d be around 6:50 pace. On that terrain, I imagined it could be possible that some of them start dying to 8:00+ pace at the end. I would be 100% wrong. They all crushed it, and I didn’t see a single jogging soul for the duration of the race.

I entertained myself with imagery of past races and anticipation of future trials. Finally I managed to crest the last staircase and began my 10min+ rolling decent. Up to this point I would say that I had some serious lactic acid burn but nothing damaged. The downhill though I took knowing roughly that the record was within reach but gonna be tight. (I was also still hoping to catch at least one person). It was all I could do to maintain some semblance of form but it was all worth it to see 46:12 on the clock.

Shortly after that elation though I discovered that Dave Wadis had run 49:?? in BOTH directions. Now I know when I’m beaten and this was a thrashing. No way I could have compared to that performance.

]]>http://macklinchaffee.com/the-great-mesa-relay/feed/0Wednesday Doublehttp://macklinchaffee.com/wednesday-double/
http://macklinchaffee.com/wednesday-double/#commentsThu, 19 Jul 2012 03:21:07 +0000http://macklinchaffee.com/?p=1258Woke up this morning not feeling too bad after the tempo yesterday. Got out even before I had a chance to grab some coffee. Only because I’m out though…

4 miles. 16:01. 13:28. 29:30

Not sure if it had anything to do with the lack of caffeine but my slowest morning run yet. No big deal though.

Evening session was meant to be some speed work at the track. I set out with the goal of just doing one mile on the track, in spikes, sprinting the straights and jogging the turns. However, once I got there, I was struck with a brilliant idea! Why not just test my paces? I figured I should be OK to throw a 2:08 800 and a 60 second 400 on the front end of the strides. Yeah, that’s effin’ brilliant!…

…until I actually tried to accomplish it.

I laced up the spikes and did some dynamic drills and leg swings. I should have taken note of the fact that high knees was causing me to suck wind. But I didn’t. So off I went, blasting my first 400 in 64. And feeling winded. I called the first piece at 600 feeling like I’d run the full 8.

Two minutes later I blasted my second piece. A 400. And this one I finished in 58.5 but hands on knees.

Finally I’d come to the mile of strides. Off I went and it was over after 2 laps. I was only running 14s 100s.

So this was the first time I really suffered from the altitude. I’m certainly not discouraged, don’t get me wrong, but I should have just stuck to the original game-plan of building some top end speed. I did not accomplish that today. On the plus side, it was another higher mileage day and I’m still feeling completely healthy. We should be close to 60 miles this week!

]]>http://macklinchaffee.com/wednesday-double/feed/0End of the Roadhttp://macklinchaffee.com/end-of-the-road/
http://macklinchaffee.com/end-of-the-road/#commentsMon, 25 Jun 2012 01:00:22 +0000http://macklinchaffee.com/?p=1144Could not believe I made it all the way back to Chagrin Falls. My legs were spazzing out in the car. I’ve pushed the limits of my self-control this past week. Let me confirm that sitting in the car is one of my least favorite activities. Sidebar: Ohio radio is AWFUL! Why oh why did I leave my headphones at home…

As you may have guessed, I DID in fact make it home, and after an intense (if not intensely bad) game between England and Italy, I left for my long run.

9 miles. 57 minutes

I returned to one of my favorite easy day lollipop runs — out, around, and back from westwoods. Only today it was my long run, but I ran it well! I kept my form the entire time, though the last 2 miles I was really concentrating on it. This was my longest continuous run in over a year! Pretty nice moment.

Only supplementary activity was stretching, and some pushup/pullups (first pullups in 2 months sadly. 8 was a struggle whereas used to be a consistent 10 and max 13).

]]>http://macklinchaffee.com/end-of-the-road/feed/0Tuesday – Workouthttp://macklinchaffee.com/tuesday-workout-2/
http://macklinchaffee.com/tuesday-workout-2/#commentsTue, 14 Jun 2011 23:00:21 +0000http://macklinchaffee.com/?p=455Today I wanted to touch on those systems that I haven’t worked in almost a month now. The long rep, 10k pace stuff. Nothing terribly taxing (don’t want to be sore) but enough to get me really working aerobically. I also need the confidence of knowing that system is still tuned up. Donnie and I had some ideas but we asked around a bit too. The two of us collaborated with Vig and Jesien to come up with the following: 4xmile, 90s rest 5:00 cutting down. 3×300 46-44-42 with 100 jog rest. It was a perfect night out and with Donnie leading the long stuff, me leading the short, it worked out really well.

We got to the track around 7PM.

2.5 mile warmup. flats on.

4xmile (5:00, 4:56, 4:54, 4:47).
90s jog rest.

I felt really smooth on the first 3, but as soon as we threw in a 70 on the 3rd lap of the 4th, I immediately went into debt. Fortunately, it was the last one and you could say I finished without incident.

2 lap jog.

3×300 (46, 44, 41)

Each one was just varying degrees of all out. I was pretty spent by the end.

2 lap jog and then 2×150 where I just eased into top speed at the 100m mark and held it for 50m

My heart rate was already down for these so they were pretty lackluster. Not a big deal though.

]]>http://macklinchaffee.com/tuesday-workout-2/feed/0Sunday – OH. IO.http://macklinchaffee.com/sunday-oh-io/
http://macklinchaffee.com/sunday-oh-io/#commentsSun, 12 Jun 2011 23:00:17 +0000http://macklinchaffee.com/?p=451And we’re back! Cleveland is such a breath of fresh air after the heavy humidity developing in C’ville. I think I’ll stay away for the rest of the summer.

Took me a while today to just recover from the duress of the previous day. Finally woke up from a second nap at 6PM and hit South Chagrin with Donnie for 60 minutes. It was 69 degrees, clear, and amazing. So glad we decided to get up here as early as possible

]]>http://macklinchaffee.com/thursday-2/feed/0Wednesday – Technical Troublehttp://macklinchaffee.com/wednesday-technical-trouble/
http://macklinchaffee.com/wednesday-technical-trouble/#commentsThu, 09 Jun 2011 03:06:19 +0000http://macklinchaffee.com/?p=443Well not having the internet at my house has been a disaster for this training log.

9 miles

Ran out along Reservoir with Donnie

]]>http://macklinchaffee.com/wednesday-technical-trouble/feed/0Monday – Early Birdhttp://macklinchaffee.com/monday-early-bird/
http://macklinchaffee.com/monday-early-bird/#commentsMon, 06 Jun 2011 10:30:00 +0000http://macklinchaffee.com/?p=432I didn’t sleep that well last night. Partly because I just sat in a car the day before and hadn’t run. And partly because I hadn’t seen the race video yet (it hadn’t been uploaded). It was nagging me. I wanted to know what happened before I can put the loss to rest.

I fell asleep around 1AM and definitively woke up at 6:30AM. It was nice out so I just went for my run then, ending at ball class.

9 miles + Ball Class

Abs didn’t feel too bad during the run, but definitely didn’t feel good for some of the maneuvers in ball class. Pretty much anything that involves cocking my pelvis off the ground (reverse crunches) really irritates it.

]]>http://macklinchaffee.com/monday-early-bird/feed/0Dickwoodshttp://macklinchaffee.com/dickwoods/
http://macklinchaffee.com/dickwoods/#commentsSat, 21 May 2011 19:00:53 +0000http://macklinchaffee.com/?p=353Went out to Dickwoods for an easy 60 min with Donnie and Moo.

9 miles

The legs thankfully didn’t feel horribly stiff. That stretching really paid off… They did feel pretty dead though, and I struggled to keep good form for the last half.

]]>http://macklinchaffee.com/dickwoods/feed/0Sunday AMhttp://macklinchaffee.com/sunday-am/
http://macklinchaffee.com/sunday-am/#commentsSun, 15 May 2011 15:30:19 +0000http://macklinchaffee.com/?p=314First, it’s good to be back in c’ville, where the sun shines, and the shirts stay in the drawer. This week we’ll see our first workout tailored to the 800 side of my training. We have 6 weeks and counting ’til we play for keeps in Eugene and I want to get good and sore as soon as possible…

Also, I’m moving to a new format that hopefully works better for those of you following my training. I think it’s easier for me to see trends if I can see the full week’s training on one page.

9 miles + hip drills

This morning I ran 9 miles at a decent clip with Donnie. Didn’t feel too bad. I did negligible drills but I’m saving the good stuff for another session today after this storm rolls through.

]]>http://macklinchaffee.com/sunday-am/feed/0Tuesday Workouthttp://macklinchaffee.com/tuesday-workout/
http://macklinchaffee.com/tuesday-workout/#commentsTue, 26 Apr 2011 20:00:32 +0000http://macklinchaffee.com/?p=83Coach Dan the Man had scheduled 5x1k starting at 70s and dropping down; a workout I would normally salivate pver. Today, however, I really felt I needed a slower effort at the beginning to get me going. I haven’t felt stellar in training for about a month now due to little tweaks, fatigue, travel, and catering to racing. Today’s personal objective was to get through a workout with a decent amount of volume at pace without going to the well. So Donnie and I proposed a 2mile@5:05 followed by 3-4 1000s and a sprint or two. I think I got it right.

Weather – Good, 80, little wind, not too much humidity. Body – Decent, but the Achilles were tight and causing me to shy away from using the calves on the warmup. They didn’t pose much of a problem once we were underway though.

2.5 mile warmup + leg swings

2 miles with Donnie (5:04, 4:55) followed by 5min rest.

3x1k + 1×600 with 3min RIB (2:55, 2:53, 2:48, 1:38).

2×200 with full recovery (??, 25.1). Smayda went 23.high…. ugh

1.5 mile barefoot cooldown on the turf field afterward.

The warmup started slow and awkward but that’s why you do it… Was definitely ready for a tempo once we were back to the track. Laced up the Piranhas and we were off and finished well. Started feeling the acid creep after 3 ks so settled for that. At that point I wanted to run two 200s with Smayda he needed one more 600 for his workout so I went with him.

Smoothie King and Chipotle to refuel. Low moment of the day happened when I drove off with my smoothie balancing atop the arched dome of my VW bug. It didn’t have a chance…